Eat Happy Blog

Braised Red Cabbage with Apples

Braised Red Cabbage with Apples Braised Red Cabbage with Apples

If you’re looking for a new vegetable dish to try  tonight I highly recommend this Braised Red Cabbage with Apples.  Here is why:

  • It’s super easy, taking only about 10 minutes to throw together
  • It’s pretty hard to screw up
  • It tastes kind of like a candied version of a vegetable, making it easy to palate for non-veggie lovers, and a treat for veggie regulars
  • The health benefits are through the roof, yo
  • It pairs really well with mashed sweet potatoes, which are also super easy, and just about any protein you want to throw together

While “cabbage” has a pretty boring and bland reputation (one that may or may not be justified depending on the dish), red cabbage is its sexy cousin.  Not only is it glamorous in color, but it cooks down to be wonderfully sweet when paired with apples, and its health benefits are sky high.

What health benefits, you ask?  Well, pretty much any vegetable in the cabbage family has anti-cancer properties thanks to its sulfur-based glucosinolates.  From whfoods.org; glucosinolates “are cabbage’s trump card with regard to “anti-cancer” benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer.”

But red cabbage is also especially high in antioxidants thanks to its deep red, actually purple, color.  Here’s another little snippet from whfoods.org:

“A recent study showed that a 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins. Green cabbages yielded much less per 100 grams: 45 milligrams of […]

Meal Plan Archives Available

Eat Happy Meal Plan Archives are Now Available Eat Happy Meal Plan Archives are Now Available

Over the past several years I’ve written nearly two hundred weekly dinner meal plans for Eat Happy Meal Plan.  I’ve enjoyed writing and testing the recipes, (several of which are now published in my first book).   Having the weekly plan to send out always kept me on my toes – it forced me to try new things as well as strive to make meals as quick and easy as possible while keeping them delicious and nutrient dense.  And I was always so thrilled to hear subscribers say that they loved the food, were cooking more, and feeling better as a result.

So it’s a little sad to announce that I won’t be writing any new meal plans for at least a year or two.  With my three kids and a recent child care change, I just don’t have the time to devote to the weekly meal plans.  It was really sad to read the emails from subscribers saying how disappointed they were!

However, some of those same subscribers suggested that they’d appreciate access to archived meal plans. So, I’ve gone ahead and made a full  year of archives available on Google Drive.

If you’re interested in a year of delicious, nutrient-dense meal plans, I’m making them available for a good discount – $70 vs. the regular $90 for the year.  Email me at alissa@eathappynow.com to get access!

By |December 11th, 2014|General, Meal Plan|

Oatmeal Breakfast Bar

Oatmeal Breakfast Bar Oatmeal Breakfast Bar

We have four breakfast eaters in our house, including one toddler and one four-year old, and not everyone is always delighted about the idea of an oatmeal breakfast.  While I’m happy to make other things for breakfast when there’s time, oatmeal is such dependable staple we’ve figured out how to make it stay interesting and attractive…for everyone!

The secret is the Oatmeal Breakfast Bar.  Like a taco bar – but for oatmeal.  A variety of toppings that each person can pick to customize their oatmeal just how they like it.  Even though there may be a large number of toppings at play, more toppings doesn’t necessarily translate into more time or effort if they’re all easily accessible.

This morning I glanced at my counter (picture above), and realized that the number of oatmeal toppings we have on a daily basis is  a little bonkers.  But it’s really ok – I just pop things out of the fridge or cabinet – both of which are within arms’ reach of the counter.

This all evolved quite naturally, thanks to a very picky toddler.  At times the requests get a little obnoxious (syrup and cinnamon on top of the oatmeal – not mixed in, etc).  Even with the super picky requests we’ve managed to keep everyone happy over the years while only cooking one main ingredient: oatmeal.

So here’s what we have going on currently in our “toppings bar”:

  • Cinnamon
  • Raw honey
  • Real maple syrup
  • Raisins
  • Dried cranberries
  • Coconut oil (this really helps the oatmeal stick with you through the morning)
  • Hemp seeds for protein – you could also add any kind of nuts you like
  • Pumpkin seeds – full of protein and minerals, and store easily in the freezer
  • Ground flax seeds – this helps keep […]

Apple Spice Muffins

Apple Spice Muffins Apple Spice Muffins

I seem to be on a baking kick lately, and these Apple Spice Muffins are my new favorite.  They are seriously so good, I’ve made them four times in the last month.  Just barely sweet, really moist, and very season-appropriate with their flavors of apple, allspice and cinnamon.  They store well, too, and I’ve been making a batch and enjoying them for breakfast for the next day or two.

A tart apple is really important, so make sure you have a Granny Smith, Honeycrisp, Pink Lady, or other tart apple.  I made them with Fuji apples and they just weren’t the same, the apple flavor just got lost.  Still tasty, just not fantastic.

I also love and recommend using coconut oil in this recipe.  Not only is it a really great, healthy fat, but the subtle coconut flavor goes nicely with the apple and spices.  I made these muffins once with butter and, again, not as good.  You won’t be able to distinguish a coconut flavor, but it just adds a certain special something to the overall taste.

I make them gluten-free with a flour mix of 1 3/4 cups oat flour and 1/2 cup all-purpose GF flour mix.  But they absolutely do not have to be gluten-free – they are based on a recipe for regular muffins and they’ll work great with whole wheat pastry flour, whole grain spelt flour, or probably just about any flour you like to use.  Muffins in general are versatile and forgiving, making them a great low-stress baking experience.

Here’s the deal with the cinnamon and butter topping: I like how it gives the muffins a little extra richness and flavor, […]

By |November 13th, 2014|General, Recipes|

Eat Happy the Book: Pre-Orders are Available, with Bonuses!

Eat Happy: Transform Your Health with Foods You Love is available now for pre-order Eat Happy: Transform Your Health with Foods You Love is available now for pre-order

My first book, Eat Happy: Transform Your Health with Foods You Love is now officially available for pre-order here.  And, if you order before 12/1/14 you’ll get some awesome bonuses, including a signed copy, free shipping, and a free month of Eat Happy Meal Plans.  All in plenty of time for the holidays!

If you’re wondering what this book is all about, I’ll try to explain a little more about it.  Basically, after years and years of working with clients to help them find their happiest ways of eating, I’ve come to one big, universal, most-important conclusion.  Yes, each client is unique, and I’ve seen my fair share of food intolerances and/or specific food triggers which make a world of difference to many people.  But that even those individuals still need to learn this most important rule: eat whole foods.

I have seen so many ailments, aches, pains, and discomforts alleviated with a switch to unprocessed foods.  Migraines, joint pain, fatigue, chronic hunger, sugar cravings, heartburn, constipation, IBS, etc etc.

It’s so simple, but in our current food culture – so complicated at the same time.  Truly whole and unprocessed foods are borderline difficult to recognize these days.   What do you buy?  How do you prepare it?  How do you make it taste good and be convenient?  Why is it even important?  This is what Eat Happy is all about!

Real food is so tasty, so simple to prepare, and will make your body feel so vibrant and, for lack of a better term, functional. […]

Pasta with Roasted Squash, Kielbasa and Apple Cider Reduction

Pasta with Roasted Squash and Apple Cider Reduction Pasta with Roasted Squash and Apple Cider Reduction

Celebrate fall with this slightly sweet and beautiful Pasta with Roasted Squash, Kielbasa and Apple Cider Reduction. This dish has everything you need for a one-dish meal, including tons of veggies, whole grain pasta, and a little savory sausage.

The apple and roasted butternut squash are delightfully sweet, and the sausage and parmesan cheese provide a savory counterpoint.  I hope you’ll enjoy it!

Pasta with Roasted Squash, Kielbasa and Apple Cider Reduction

Total Prep Time: 25 minutes
Active Time: 25 minutes
Serves:  4

Ingredients
12 ounces whole grain pasta (whole wheat, brown rice, quinoa and corn, red lentil, etc)
½ butternut squash, peels and seeds removed and cut into 1-inch cubes
½ lb kielbasa or other favorite sausage (antibiotic, preservative and hormone-free)
1 onion, minced
2 teaspoons minced garlic from about 2 cloves
4 cups broccoli florets from about 1 small head
2 cups apple cider
1 apple, core removed and cut into ½ inch cubes
½ cup grated parmesan or pecorino romano cheese
Extra virgin olive oil (EVOO), sea salt and black pepper

Directions

  1. Pre-heat your oven to 375 degrees. Toss the cubed squash with a little EVOO and large pinches of salt and pepper.  Spread single layer on a large baking sheet or roasting dish and roast for about 25 minutes until tender and golden, tossing once with a spatula so that the cook evenly.
  2. Bring a large pot of water to a boil and cook the pasta to al dente per package instructions. When the pasta is done cooking drain it and set it aside (toss the pasta with a little EVOO to prevent sticking if it’s going to be several minutes until the other ingredients and sauce […]
By |October 29th, 2014|Meal Plan, Recipes|

Eat Happy: The Book is Almost Ready!

I’m so excited to share the cover from my upcoming book - Eat Happy: Transform Your Health with Foods You Love!  This is my first book; part-cookbook and part-health tips that will transform your health in a delicious way.

The book is written and in the final round of edits, and I just got some great news – an endorsement from the wonderful Joshua Rosenthal of the Institute for Integrative Nutrition.  Here’s what Joshua has to say:

Eat Happy provides readers with knowledge and motivation to call their own shots with food. Health coach, Alissa Glenn teaches which foods nourish best and which should be left on the shelf through simple techniques, food guides and healthy recipes, so that you will “Eat Happy” for the rest of your life!” ~ Joshua Rosenthal, MScEd, Founder and Primary Teacher, Institute for Integrative Nutrition

Here’s a shot of the back cover:

I hope you’ll stay tuned for more information, sneak peaks at the great recipes inside, and information on pre-ordering.  Like Us on Facebook to be sure to get all of this great info!

Cheers and Eat Happy!

~Alissa

This Week’s Eat Happy Meal Plan Menu

Meal Plan Menu Sept 28, 2014

Meal Plan Menu Sept 28, 2014

It’s officially Fall, and time for heartier foods that build inner warmth and strength.  One of my favorite meals is this week’s Charbonnade of Beef: it’s a very traditional recipe, originally from James Beard.  Beef is sliced thin and cooked slowly with onions and beer in the oven until incredibly tender.   I make it work-week friendly by using a slow cooker to get the same tenderness with very low maintenance.  The is the first meal my mom brought over after I had baby Larson a few weeks ago (“for iron!”) and it was exactly what I needed.

In this meal plan the Charbonnade leftovers are used to make a delicious French Onion Soup, and you’ll also enjoy some of Fall’s wonderful cleansing foods, including apples, cabbage, and greens.

This is this week’s meal plan that came out last Thursday, but if you sign up this week and would still like to receive it, shoot me an email I’d be happy to send it to you so that you can enjoy these delicious dinners:

  1. Slow Cooked Charbonnade of Beef over Baked Potatoes or Sweet Potatoes and Steamed Broccoli
  2. Mujadara Lentils with Caramelized Onions and a Simple Green Salad
  3. French Onion Soup with Green Bean Fries
  4. Healing Apple and Cabbage Soup with Whole Grain Toast or Crackers

Enjoy these meals that are loaded with Fall’s best foods.  Along with the full meal plan menu and shopping list, you’ll receive the easy-to-prepare recipes and a calendar for the week that describes how to prepare in advance for a super efficient week of dinners.

Sign up today to get your this Eat Happy Meal Plan in your inbox.  Transform your relationship with dinner!

Don’t forget to Like […]

Pumpkin Muffins, Yay Fall!

Pumpkin muffins Pumpkin muffins, mini size

It’s time for all things pumpkin, and one of my favorite ways to use this wonderful ingredient is in these Pumpkin Muffins.  They’re moist, warmly spiced, and super cute when you make them in the mini-muffin tins with some mini chocolate chips.

Unlike some nasty pumpkin-flavored products, making your own pumpkin muffins mean that you’re eating the goodness of real pumpkin, cinnamon, butter, and other real-food ingredients.

This recipe is really versatile.  You get some leeway to use the flour you want, a little more or less pumpkin, milk or yogurt.  They’ll still turn out moist and tasty thanks to the pureed pumpkin.  It’s a great recipe to use whole grain flour, and it transitions to gluten-free very easily thanks to two eggs in the recipe.

One other little thing I love about this recipe: it uses melted butter.  There’s nothing worse than being ready to make and having to wait for your butter to come to room temperature, or trying the partial thaw, only to have it half melted and half frozen.  Not a problem for these little muffins!  Melt your butter and you’re on your way.

Ingredients

1 2/3 cups flour (I recommend whole grain, and I use oat flour)
1/3 – 1/2 cup maple syrup, honey or other sweetener
1 tsp baking soda
1 tsp cinnamon
1/4 tsp baking powder
1/4 tsp salt
1/2 cup mini chocolate chips
2 eggs
3/4 cup pureed pumpkin or squash
1/2 cup melted butter
1/4 cup whole milk or plain yogurt
1 tsp vanilla extract

Directions

  1. Pre-heat the oven to 350 degrees
  2. Whisk together the dry ingredients: flour, soda, cinnamon, baking powder, salt
  3. Mix the wet ingredients until combined very well: eggs, pumpkin, butter, milk/yogurt, vanilla, sweetener
  4. Combine the wet […]
By |September 25th, 2014|General|

New Babies and Chocolate Banana Bread

Chocolate banana bread Chocolate banana bread

Welcome to the world little Larson Alexander Glenn!  I just had my 3rd sweet little baby and he’s adorable.  I have been enjoying more of a break from cooking in the week since his birth, but since I’m nursing I have been HUNGRY.  Like, really really hungry.  And oddly after having a baby I seem to crave chocolate.  This led me to make the above loaf of chocolate banana bread.

If you have some ripe bananas hanging out in your kitchen, there’s nothing more tasty and convenient to make than banana bread; and what’s even better than regular banana bread…chocolate banana bread!

I like to eat this chocolate banana bread as a snack, or even for breakfast with some sunflower seed butter.  This recipe will be chocolaty and moist and have sweet bursts from chocolate chips if you use them.  Add some nuts and some rolled oats and it will be even more substantial.

Fair warning: it won’t taste like cake, which is what most banana breads and muffins taste like these days.  Because I eat it more like a mini-meal and not like a dessert I prefer it this way.  You can vary the sugar to your tastes; with 1/2 cup of sweetener the bread will be slightly sweet, 1/3 cup will be barely sweet, and you could always increase it to 3/4 cup (which is the amount in the original recipe) for a more dessert-like bread.

Chocolate Banana Bread

Ingredients
1/2 cup butter at room temperature
1/2 – 1/3 cup sugar or honey, or a combination of both
2 eggs
1 cup mashed very ripe banana
2 cups flour (I use 1 1/3 cup oat flour and 2/3 cup gluten free […]

By |September 18th, 2014|General, Recipes|